Anik Ghosh — Contest Prep | Performance Engineering by Bhaben Deori

Performance Engineering by Bhaben Deori

Anik Ghosh

IFBB MP Pro · Contest Prep

Immediate Goal

🏆 Mr Olympia — First Call Out

Stage Ready · Full Package Development · Peak Conditioning

⚠️ All food weights are COOKED — except oats, which is RAW weight.

Weekly Kcal Distribution

🔥 High Kcal Days

Shoulder · Back · Lower Back

🥗 Low Kcal Days

Rest · Chest · Legs

High kcal days align with Shoulder/Back/Lower Back training · Low kcal days align with Rest, Chest, and Legs days

⚠️ All food weights are COOKED — except COR (Cream of Rice), Oats, and Egg Whites, which are RAW weight.

☀️ Upon Waking — Fasted

Before cardio · Empty stomach

Lemon pressed in big glass of water1 whole

L-Glutamine10g

BCAAs5g

Black Coffee1 cup

Magnesium Glycinate500mg

L-Carnitine2g

🏃 30 Min Steady-State Cardio — 120 BPM

Treadmill incline / stairmaster / elliptical. Steady pace 120 bpm. Do NOT exceed 130 bpm.

⚠️ No AM cardio on Quad Focus (Leg) day — Low Kcal day.

✅ Post-Cardio Stack

Immediately after cardio · Before Meal 1

EAAs15g

L-Glutamine10g

🍳 Meal 1 — Breakfast

30–45 min after post-cardio stack

Egg whites (raw)300g

Whole egg1 egg

Cream of Rice (COR) or Oats — raw100g

Banana1 whole

Multivitamin + Multimineral1 serving

Omega-3 (EPA+DHA)2g

Zinc50mg

Berberine500mg

Vitamin D35,000 IU

🍗 Meal 2

2.5–3 hrs after Meal 1

Chicken breast or Turkey (cooked)200g

White potato (cooked)200g

Asparagus50g

Olive oil5g

r-ALA (Alpha Lipoic Acid)400mg

Chromium400mcg

🍚 Meal 3 — Lunch

2.5–3 hrs after Meal 2

Chicken breast or Turkey (cooked)200g

Rice (cooked)200g

Mixed vegetables100g

Olive oil10g

⚡ Pre-Training Stack

30 min before training · Training days only

Creatine Monohydrate5g

EAAs10g

L-Glutamine10g

L-Leucine5g

Nothing on rest days.

🏋️ Intra-Training

Sip throughout session · Training days only

EAAs10g

HBCD (Highly Branched Cyclic Dextrin)20g

Nothing on rest days.

✅ Post-Training

Immediately after · 15 min then second wave · Training days only

Whey Hydrolisate (lactose-free)30g

15 minutes later:

Creatine Monohydrate5g

HBCD30g

EAAs10g

L-Leucine5g

Nothing on rest days.

🥩 Meal 4 — Post Training

30–45 min after post-training stack

Cream of Rice (raw) or Rice (cooked)200g

Lean mutton (cooked)200g

Pineapple50g

Olive oil5g

r-ALA (Alpha Lipoic Acid)400mg

Chromium400mcg

Berberine500mg

🥗 Meal 5 — Dinner

2.5–3 hrs after Meal 4 · Finish 2 hrs before bed

Chicken breast (cooked)200g

Sweet potato (cooked)100g

Mixed salad100g

Apple cider vinegar1 tbsp

Macadamia nut oil10g

🌙 Pre-Bed Stack

30 min before sleep · Lights dimmed

Glycine3g

L-Glutamine10g

NAC (N-Acetyl Cysteine)600mg

TUDCA500mg

Morning Protocol — Every Day

☀️ Morning — Upon Waking

🏃

Fasted Cardio — 45 min

Steady state, before Meal 1. Empty stomach.

🌬️

Breathwork — 10 min

4-4-4 box breathing. 10 rounds. ▶ Music

💧

Hydration

Water target and salt protocol per coach — confirm with Anik's current intake.

Post-Workout — Training Days

🏃

Post-Workout Cardio — 30 min

Immediately after post-workout shake, following the training session.

Pre-Bed

🌙

Wind Down

Dim lights 1 hr before bed. Screens off 30 min before. Finish Meal 6 at least 2 hrs before sleep.

Box Breathing — 4-4-4-4

Inhale

Round 0 / 10

10 rounds of 4-4-4-4 box breathing. Do this on waking and again pre-bed. ▶ Background music

Weekly Check-In

Week

Date

Weight (kg)

Waist (cm)

History

📋 Reference Ranges — Enter Anik's Values

HbA1c

Optimal <5.3%

Fasting Insulin

Optimal <5 · Normal ≤10

µIU/mL

ApoB

Optimal <80 · Normal ≤120

mg/dL

AST

Optimal <25 · Normal <34

U/L

ALT

Optimal <25 · Normal ≤40

U/L

GGT

Optimal <30

U/L

eGFR

Optimal >90

mL/min

Vitamin D (25-OH)

Optimal 50–70

ng/mL

HDL

Optimal >50 · Normal ≥40

mg/dL

Triglycerides

Optimal <100 · Normal ≤150

mg/dL

Input fields auto-save locally. Add Anik's most recent panel here and re-test every 8–10 weeks through prep.

🔒 Private — For Coaching Reference Only

This protocol is between coach and client, administered under personal responsibility. Monitor bloodwork per your usual cadence.

Weekly Protocol — Current Cycle

Paste the protocol in below — this section was left blank intentionally.

Weekly Schedule Summary

Optional — a day-by-day summary table, styled to match the rest of the portal.